For those grappling with hair loss and thinning, it is crucial to scrutinize one’s daily dietary choices, including food and beverage consumption. Consulting board-certified dermatologists and skincare experts, we learned that sugary and carbonated drinks like soda may exacerbate hair fragility.
On the other hand, these experts also revealed which nourishing food and drink options are associated with robust and lustrous tresses. Read on for tips, suggestions and insight from Dr. Jose Diego Mier, founder of Heliotherapy Research Institute and Dr. Emmanuel Loucas, dermatologist and director of SINY and Water’s Edge Dermatology.
How Soda Can Exacerbate Hair Thinning
The health of your hair can be greatly affected by the type of diet you consume. Frequently sipping on sugar-laden and fizzy drinks like soda? Mier explains how these beverages can cause or contribute to weaker strands and more hair loss.
"Sugary beverages and excessive caffeine can contribute to inflammation, hormonal imbalances, dehydration, and nutrient deficiencies, and worsening hair thinning," he says. Mier elucidates that the excessive consumption of sugar through soda may cause chronic inflammation in the body, which in turn could interfere with regular hair growth cycles and lead to the possibility of hair thinning.
"The biggest problem with sugary beverages and sugar is that it creates glucose spikes in the bloodstream," he adds. "These spikes lead to excessive production of insulin, a hormone that regulates the level of glucose."
Drinking sugary beverages, such as soda, can cause an increase in insulin levels in the body. When combined with a high-sugar diet, this can lead to insulin resistance where the cells become less responsive to insulin, resulting in higher insulin levels in the bloodstream.
Recent research indicates that insulin resistance can impact androgen levels in a variety of ways. "In particular, elevated androgens can cause hair thinning and pattern hair loss, directly affecting follicles," Mier points out.
Another reason why soda is linked to hair loss is due to its high caffeine content. "Excessive caffeine consumption has similar effects— it interferes with the absorption and use of vital vitamins and minerals necessary for healthy hair growth, resulting in nutrient deficiencies," Mier notes.
"Caffeine is a common cause of dehydration that weakens the hair follicles." Now that we know what drinks to avoid when it comes to hair health, Mier and our other experts have more nourishing replacements to share.
What To Eat & Drink For Healthier Hair
If growing thicker and healthier locks is your goal, Mier recommends focusing on "staying hydrated with water, favorably not carbonated and clean, opting for herbal teas rich in antioxidants, and considering nutrient-rich smoothies, especially vegetable-based smoothies with some protein added (like greek yogurt or protein powder)."
When it comes to food, Loucas explains that hair is made of proteins, so a diet balanced with protein can "help hair health." While he suggests "foods high in protein such as chicken, turkey, fish, dairy, eggs, legumes ( i.e. beans), and nuts," she also advises opting for essential fatty acids that contain omega-3 & 6 fatty acids. This includes "fish, pumpkin and flax seeds, walnuts, enriched breads and pastas."
All of these, he says, can help prevent dryness in hair. Loucas also notes that fatty fish (salmon), red meat, shrimp, oysters, soybeans/beans, nuts, seeds, sweet peppers, sweet potatoes, avocados, eggs, berries and spinach "will help promote hair health."
It is also essential, he stresses, that you take in a "healthy balance of vitamins and minerals such as vitamins A, C, E, zinc and selenium."
Selenium is a trace mineral that has an important role in hair growth. It is a major nutrient with many hair benefits and can be obtained from Brazil nuts, seafoods, organ meats, cereals and other grains.
The more you know!
